Tag Archives: Knees to Elbows

WOD – Wednesday 17th April 2013

Posted on April 16, 2013 by Daf_Dennis

So then guys, we have another amazing Handstand workshop this Sunday. There are a few places left so get amongst it. Sign up now to avoid disappointment. As well as the workshop, there will be a course beginning next Tuesday … Continue reading →

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WOD – Thursday 4th October 2012

Posted on October 3, 2012 by Daf_Dennis

So guys, as we only have one rope the DWF 12 teams only will be climbing the rope. The remainder of you guys will complete 15 burpee knees to elbows as a sub. Reebok CrossFit Cardiff WOD For time: 25 … Continue reading →

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WOD – Wednesday 21st March 2012

Posted on March 20, 2012 by Jon Hares

After hearing a rumour that WOD 12.5 consists of a 5km run James Henderson takes cherry picking to another level. CrossFit Cardiff WOD: A: Power Cleans (Touch & Go) 3-3-3-3-3 B: 30-20-10 Power Cleans (@50% max weight in part A) … Continue reading →

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WOD – Saturday 14th January 2012

Posted on January 13, 2012 by Jon Hares

Box is open 9am – 11am and again between 6pm – 7pm… 9am – 10am Open Gym 10am – 11am WOD Class 6pm – 7pm Throwdown with the Coaches CrossFit Cardiff WOD: 5 rounds for time of: 5 Unbroken Handstand … Continue reading →

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WOD – Friday 16th December 2011

Posted on December 15, 2011 by Jon Hares

A: 3, 3, 3 Press B: 12 min AMRAP: 5 Deadlifts (100kg/70kg) 10 Box Jumps (24″/20″) 15 Knees to Elbows Post loads and rounds completed to comments…

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WOD – Monday 17th October 2011

Posted on October 16, 2011 by Jon Hares

A: Establish a 3RM Push Press within 10 mins B: 30-20-10 Box Jumps (24″/20″) Overhead Walking Lunges (20kg/10kg) Knees to Elbows Post time to comments…

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The 3 Dizzle Gauntlet

Posted on October 2, 2011 by Daf_Dennis

In a 30 minute window complete: “Grace” (30 Clean and Jerks, 60kg / 40kg) 75 Knees to Elbows (every time you break, do 35 double unders) In the remaining time do as many rounds of: “Half Kelly” Run 200m 15 … Continue reading →

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WOD – Tuesday 26th July 2011

Posted on July 25, 2011 by Jon Hares

A: Tabata Burpees: 8 rounds of 20 seconds max rep burpees, 10 seconds rest. Record total burpees completed. Rest 3 mins B: 5 rounds for time of: Run 200m 20 Knees to Elbows Run 200m 20 Back Extensions CASH OUT: … Continue reading →

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“Filthy Fifty” – Thursday 14th July 2011

Posted on July 13, 2011 by Jon Hares

“Filthy Fifty” For time: 50 Box Jumps (24″/20″) 50 Jumping Pull Ups 50 Kettlebell Swings (16kg/12kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20kg/15kg) 50 Back Extensions 50 Wall Balls (10kg/6kg) 50 Burpees 50 Double Unders Post … Continue reading →

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WOD – Thursday 7th July 2011

Posted on July 6, 2011 by Daf_Dennis

A: Complete as many rounds as possible in 10mins of: 5 Deadlifts (100kg/80kg) 10 Walking Lunges 15 Knees to Elbows Rest 5mins B: Run 200m Rest 1 min Repeat for 5 rounds Rest 5mins C: Complete as many rounds as … Continue reading →

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